1)Makiwara/heavy bag training2)Focus pads3)Go into back/cat stance..squat backward then spring up and kick. Also good to do with weights.4)Do front kick or leg extentions slowly with weights5)Untie your belt and hook it around your waist. Let a partner hold the two ends and pull your fowards are you attempt to punch.This develops good hip thrust.6)Running and doing shoulder rolls...helps you get accustomed to being thrown.

good kicking drills. power kick using pad and partner 1 min steady as fast as you can same kicks as above. Punching drills with 5lb weight in each hand. 1 set chudan level punch each hand then jodan level punch each hand. use a 4 count. 1, 2, 3, 4, = "1" set. start with 50 sets and go from there.